Can It Help With Weight Loss
Many people think so. A quirk of MCTs like the ones in coconut oil is that your body processes them slightly differently than other dietary fats. Youre more likely to burn off their calories than convert them to body fat. So eat spoonfuls of coconut oil and watch the fat melt away, right? Not so fast.
Coconut is high in calories. You cant just add it to your diet without cutting back elsewhere and expect to lose weight, Young says. You definitely dont want to think of it as a freebie food that you can eat as much of as you want.
Coconut Oil Contains Saturated Fat Is That Bad
The saturated fat found in coconut oil does affect your body in harmful ways. According to a couple of reviews and studies conducted recently, there is a link established between saturated fat consumption and a decreased rate of mortality. In fact, coconut oil contains 90% of saturated fat that is much higher when compared with beef and butter. This tends to boost the chances of heart diseases .
Fight A Candida Infection
Your intestines naturally harbor a certain amount of the Candida fungus, but when things get out of whack, you can suffer. The resulting infection can be hard to treat, but research has found that coconut oil is an effective way to keep things under control in your gut. If you already have a Candida infection, studies show that it can also help lessen the severity of the illness.
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Is Virgin Coconut Oil Bad For You
Lately, virgin coconut oil has been heavily promoted. Marketers claim that any bad data on coconut oil are due to hydrogenation, and virgin coconut oil is not hydrogenated.
But only a small percentage, 8%, of coconut oil is unsaturated fat, which means only 8% of coconut oil gets hydrogenated. And the yield is mostly stearic acid, the one common long-chain saturated fatty acid that has minimal impact on LDL cholesterol levels. So completely hydrogenated coconut oil has about the same impact on LDL cholesterol as does virgin oil, points out Dr. Kenney.
The Truth About Soybean Oil
Polyunsaturated fats tend to go rancid during cooking and processing, and once this happens, the free radicals created can wreak havoc in your body, attacking cell membranes and damaging DNA/RNA strands. Arterial plaque is the result of free radical damage in your blood vessels, which is the hallmark of cardiovascular- and heart disease.
Excess consumption of polyunsaturated fats has also been linked to other diseases and health problems, including:
|Increased cancer risk|
|Stunted growth||Weight gain|
Several years ago, in response to the increased demand to reduce trans fats in food, and the mandatory labeling of trans fats, the food industry began switching over to a modified soybean oil from so-called low linolenic soybeans. This low-linolenic oil does not require hydrogenation, a process that increases shelf life and flavor stability, but also creates trans-fat. How much of the food supply now contains this low-linolenic type of soybean oil is unknown, but I think its fair to guess that the prevalence would be quite high.
However, please do not be fooled, because these so-called healthier vegetable oils are still a disastrous choice for most people, as they can significantly distort the sensitive omega-6/omega-3 ratio that controls many delicate biochemical pathways, resulting in accelerating many chronic degenerative diseases.
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Is Coconut Oil Healthy For Blood Cholesterol Levels
To clear up the confusion surrounding coconut oil, it should be noted that all oils and fats are composed of different types of fatty acids in different proportions and that each of these has qualities and defects. For example, 15% of sesame oil fatty acids are saturated and 85% are unsaturated . Coconut oil, which is of particular interest to us, is an exception for vegetable fats because it is highly saturated .
Saturated fats, two words quite well known among consumers but unfortunately, misunderstood by most people that have a tendency to put them all in one basket. Indeed, within the family of saturated fats, all are not so bad! Only long-chain fatty acids are detrimental to our health Saturated fatty acids with medium and short chains should not be considered as harmful, they are more easily assimilated by our organism and therefore without danger of increased cholesterol and cardiovascular risks.
Also, when compared with trans fats, saturated fats are still a better choice because they do not adversely affect HDL . Moreover, the replacement of trans fats with saturated fats resulted in an increase in HDL cholesterol, the desired effect in improving cardiovascular health.
Strengths And Limitations Of This Study
The randomised trial design comparing three dietary fat interventions minimised confounding and bias.
There was good compliance and participants were from the general community in a real life setting.
Objective measures of outcomeblood biochemistry and anthropometrywere used, minimising bias.
Participants were not blinded as to the intervention, and the intervention was relatively short term over 4weeks.
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Coconut Oil Bad For Ldl Cholesterol
But other long-chain saturated fatty acids, like the ones that make up most of the saturated fat in coconut, palm kernel, and palm oils , do in fact raise LDL cholesterol considerably. These saturated fats are called palmitic, myristic, and lauric acids. They also make up most of the saturated fatty acids in meat, poultry, and dairy fats like milk, butter, and cheese.
Other saturated fats that have little impact on LDL cholesterol levels include medium-chain varieties like caproic, caprylic, and capric acids. A small percentage of the saturated fat in coconut oil, about 10%, is made up of these less harmful saturated fatty acids, but virtually all the rest of coconut oils saturated fat is made up of the long-chain varieties that send LDL soaring.
And coconut oil is full of these artery-busting long-chain varieties by the sheer fact that theres such a huge percentage of saturated fat, 92%, packed into coconut oil to begin with.
Ounce for ounce, coconut oil has more saturated fat than butter, beef tallow, or lard.So coconut oil raises LDL cholesterol as much or more than animal fats, cautions Dr. Kenney.
Does Coconut Oil Increase Cholesterol
Coconut oilraise cholesteroloilscoconut oil
. Subsequently, one may also ask, is coconut oil good or bad for cholesterol?
Coconut oil is more than 80% saturated fat, which has long been associated with raising cholesterol levels. However, other reports claim that coconut oil is good for your heart, because it reduces levels of the harmful form of cholesterol, LDL.
can using coconut oil on skin raise cholesterol? Coconut oil can raise total cholesterol more than any other fatty acid. Moisturizer: Extra virgin coconut oil is known as the best skin moisturizer available. As we know, anything applied to our skin will not just affect the skin but will quickly be absorbed into the blood stream.
In this manner, does coconut increase cholesterol?
The research isn’t entirely clear on this point, but it seems the fatty acids found in coconut oil do raise LDL bad cholesterol as do other saturated fats, like butter. But coconut may also raise HDL cholesterol good cholesterol to some extent, though not as much as unsaturated fats .
Which oil is best for lowering cholesterol?
Olive oil can help lower “bad” cholesterol and raise the level of your good cholesterol . Also look for other vegetable-based oils: canola, soy, and sunflower.
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Reduce Your Risk Of Diabetes
Coconut oil improves insulin resistance, which is a contributor to diabetes. Diabetes can have major health implications so you donât want to have to worry about developing it. At the same time, coconut oil can help control your weight, which is another easy way to lower your risk of diabetes.
What Else Can It Do
Theres a claim that coconut oil can reduce the mental losses from Alzheimers disease by providing an alternate energy source for your brain. But right now the evidence is mostly word-of-mouth and not from research.
Coconut oil does have antioxidants, compounds that may help reduce the risk of disease. But Young says youll likely get a bigger antioxidant bang for your buck from vegetables, fruits, and whole grains.
You may also see coconut butter — coconut flesh thats been pureed into a creamy spread. It has more fiber than the oil. Coconut flour is another higher-fiber option that you can use when baking.
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Should I Include Coconut Oil In My Diet
Coconut oil is very energy dense! It provides 505kJ in just one tablespoon, 92% of which is made up of saturated fatty acids. Unlike some other oils, it provides no vitamins or the polyphenol antioxidant compounds like those found in extra virgin olive oil.
There is currently not enough evidence to recommend we choose coconut oil over healthy fats such as olive or canola oils. Making the switch to coconut oil is likely to lead to less favourable blood fat profiles and potentially increase the risk of coronary heart disease.
It is important to remember that we need to look at the whole diet for the prevention of disease. Our bodys systems are complex and require a range of different nutrients for optimal health. Our time is better spent enjoying a varied and full diet of whole foods, fruits, vegetables, legumes, grain-based foods, nuts, lean meats, fish and reduced-fat dairy, rather than focusing on a select set of so called superfoods to boost our health. Remember, no one food provides all the nutrients we need.
DA supports the Australian Dietary Guidelines produced by the National Health and Medical Research Council, which states Australians should avoid foods high in saturated fats and opt for foods high in polyunsaturated or monounsaturated fats. The guidelines were developed by a team of nutrition and medical professionals through a systematic review of more than 55,000 research papers.
Coconut Oil Consumption Linked To Increased Ldl
New evidence is cracking open some of the positive health claims made about coconut oil. Combining the findings from 16 published studies, investigators found that use of coconut oil was associated with increases in low-density lipoprotein and total cholesterol levels, potentially placing people at higher risk for cardiovascular disease .
Compared to nontropical olive, soybean, or canola oil, high consumption of coconut oil substantially increased LDL cholesterol. Consuming 3 to 4 tablespoons of coconut oil daily was associated with an estimated 10-mg/dL increase about a 9% jump in LDL levels.
“The main message is that scientific studies in humans do not support a beneficial effect of coconut oil consumption on body fatness, inflammation, blood sugar, or heart health,” senior author Rob M. van Dam, PhD, told Medscape Medical News.
“There is thus no good reason to consume coconut oil to improve health,” he said.
The systematic review and meta-analysis was January 13 in Circulation.
The type of fat common in coconut oil could be the culprit, said van Dam, professor of epidemiology and vice dean of academic affairs at the National University of Singapore. “Coconut oil consists of about 90% saturated fat, which is higher than the proportion of saturated fat in butter or lard.”
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Coconut Oil Increases Good Cholesterol And Lowers Abdominal Obesity
Transporting fresh coconuts to make traditional virgin coconut oil in the Philippines. Photo by Brian Shilhavy
by Dr. Mercola
A study has shown that dietary supplementation with coconut oil may result in a reduction in waist circumference and other benefits.
A randomized, double-blind clinical trial of 40 women divided them into two groups one that received daily dietary supplements of soybean oil and another than received a similar amount of coconut oil . Both groups were instructed to follow a balanced hypocaloric diet and to walk for 50 minutes each day.
According to the study,
only group C exhibited a reduction in Group S presented an increase in total cholesterol, LDL and LDL:HDL ratio, whilst HDL diminished Such alterations were not observed in group C. It appears that dietetic supplementation with coconut oil does not cause dyslipidemia and seems to promote a reduction in abdominal obesity.
What This Means For Us
Essentially, the paper provides a hierarchy of sorts: When it comes to optimizing cholesterol levels, unsaturated fatty acids are top-tier . However, their findings suggest that medium-chain fatty acids are less harmful for cholesterol than longer-chain saturated fatty acids .
“Our findings support MCT oil as a likely healthier choice than coconut oil, which is also commonly consumed by people following a ketogenic diet,” the report continues. At the end of the day, the differences are pretty minimal , but the numbers may sway you into consuming pure, extracted MCT oil rather than relying on the MCTs in coconut oil.
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Accredited Practising Dietitian Recipe Tips
- Choose to cook with unsaturated oils such as olive, avocado and canola oils
- When a recipe calls for coconut cream or milk, use light varieties and thicken with corn flour if a creamier texture is required
- Another alternative is to blend half the required amount of coconut cream/milk with evaporated milk, reducing the saturated fat content whilst still providing a subtle coconut flavour
- Experiment with other flavours, try kafir lime leaves, basil, lemongrass or ginger for an exotic flavour boost
- For people who use lots of coconut oil in their diet, put a cap on the amount you use or try blending it with some monounsaturated oils such as olive, canola or avocado oil.
APDs can decipher the fact from the fiction when it comes to nutrition. For advice tailored to your individual needs, an APD can support you to make the right decisions for your diet based on the latest evidence.
Healthier Alternatives To Coconut Oil
Consuming moderate amounts of healthy oils is good for you because they contain essential fatty acids that your body can’t make on its own. There are three types of fats in plant-based oils:
- Monounsaturated fats, which are the “good” kinds of fat that can reduce LDL cholesterol levels.
- Polyunsaturated fats, which also help lower LDL cholesterol levels. These fats include omega-3 and omega-6 fatty acids that are essential for your body to function.
- Saturated fats, which are the worst for your health. For this reason, the 2015-2020 Dietary Guidelines for Americans recommends consuming less than 10% of your daily calories from saturated fats.
To choose the healthiest cooking oil, opt for those with high amounts of monounsaturated and polyunsaturated fats and low amounts of saturated fat. Some examples of plant-based alternatives for coconut oil include:
Canola oil: This oil contains both omega-3 and omega-6 fatty acids which can help lower cholesterol and ease inflammation. Canola oil has 62% monounsaturated fat, 32% polyunsaturated fat, and 6% saturated fat.
Extra virgin olive oil: This fat has a high concentration of polyphenols. Polyphenols are naturally occurring antioxidants known to reduce and slow the progression of certain chronic health conditions such as cardiovascular or neurodegenerative diseases. Olive oil contains 77% monounsaturated fat, 9% polyunsaturated fat, and 14% saturated fat.
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Is Coconut Water Good For You
We have a thirst for trendy drinks. And now, grocery stores nationwide are sporting refrigerator cases of coconut waters. Is coconut water good for you? Does it have saturated fat? Coconut Water Facts
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Is Coconut Oil Healthy
Is coconut oil healthy? You may feel more confused than ever on the subject, thanks to the American Heart Associations on saturated fats.
The advisory report from the AHA looks at dietary fats and cardiovascular disease. But the associations stark warning on coconut oil is what really came as a shock to the public.
Heres just a sampling of headlines since the report came out: Coconut oil isnt as good for you as you might think. And, Coconut oil isnt healthy. Its never been healthy. Then there was this one: Coconut oil as unhealthy as beef fat and butter.
Its really not that simple, and I will go into detail in this article to highlight where the AHA got it wrong and how removing dietary coconut oil could be a major health mistake for some.
Ive been touting coconut oil benefits for years, particularly when it comes to improving brain health. And while there is some truth in the AHA report , my biggest issue is this: The AHA authors are oversimplifying the situation. Plus, what theyre telling you to replace coconut oil with is dead wrong, in my opinion. Lets take a deeper dive
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Patient And Public Involvement
The BBC originally proposed the idea of a study to examine claims about the health benefits of coconut oil in response to public interest the study would be part of their Trust me, Im a doctor series. The study was designed as a randomised trial with participants from the general community in discussion with the BBC.
So Can You Have It In The Kitchen
Yes, you can have a bottle of coconut oil in the kitchen armoire and use it from time to time if you are in perfect health. It is an oil that has a practical pastry side compared to other vegetable oils because it remains solid at room temperature. It has a sweet nut flavor that appeals to taste and its texture lends itself well to certain preparations without cooking or stir-fries with a tropical touch. In a context where there are plenty of good vegetable oils available on the market, you can vary them. And coconut oil is part of that variety.
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